Are you struggling to lose weight? Or maybe you drop some pounds to get them up soon? You may have some bad habits that are sabotaging your efforts. For example, did you know that the size of the dish you eat can be just as important as the portion on it?
Or those sharing photos that look delicious from sugary foods and fasteners could lead you to eat more? Keep reading and know some of the habits that might be keeping you from losing those extra pounds, or maybe even causing you to gain weight. Are there other habits that you think should have been included in this list? Let us know by leaving a comment.
- According to the National Center for Health Statistics (NCHS), 62 percent of adult Americans were overweight in 2000, up from 46 percent in 1980. The US Department of Agriculture (USDA) found that the number of calories Americans consume rose to 530 calories per day between 1970 and 2000. Although several factors can be determinants for weight gain, in the background The cause is attributed to consuming more energy than it is used. Many people are in the dark as to the number of calories they consume. Do you know how many calories you are eating each day? Consider using My Plate or any other calorie counting application that can help you focus.
- When it comes to dishes, size does matter. Our eating behaviors are very often based on what we see, such as the size of our plates and bowls, to tell us how much to eat. According to a study published in the Journal of Nutrition, portion sizes of pre-packaged foods and popular dishes are 25% larger in the United States than in France, where obesity levels are lower. One study found that 54% of Americans say they let the dish (which is bigger today) clean. If your cabinets in the kitchen are full of large plates, it’s time to fill them with smaller plates. When your plate looks full (even on a smaller plate), you will be less likely to feel that you have not eaten enough even though your portion is smaller.
- Shopping spontaneously is a way to spoil your weight-loss efforts. Planning is half the battle. Visualize your shopping list as your weapon against weight gain. When you make a list, you reaffirm that you are committed to losing weight. Without it, you open yourself to temptation. create a list, stick to it, and let me guide you! Do it over the weekend, when you have a moment to think and plan your dinners and meals for the next few days. Once you have the strategy you created from what you plan to cook, you can start with your list.
- Planning and being prepared is essential. Follow a healthy eating plan, whether it’s three main meals with two snacks, six small meals or even intermittent fasts. Prepare your food and snacks for the week from Sunday, and separate them in your refrigerator in containers. You can boil six or seven eggs, and keep them in the refrigerator for breakfast or feed between meals. You can also consider cooking a sizable portion of oatmeal, and measuring it in small portions in plastic covered bowls on your refrigerator. You can re-heat them in a minute in the microwave on Wednesday morning.
- When the US mentions that the amount of calories Americans consume rose by about 530 calories per day between 1970 and 2000, their report indicates that the level of times Americans eat out in restaurants also increased considerably during that time. period. The data suggest that when one eats out two things happen: or you eat foods with a higher caloric intake, you overeat, or both. In addition the report warns that this trend seems to continue to grow. The best way to stop extra calories is to start cooking at home. And when you go to a restaurant, be sure to choose healthy menu choices, and remember to be moderate with portions. In the restaurants, the portions tend to be very large but you do not need to eat all that you serve on the plate. Sharing a dish with someone is a good choice.
- Sending text messages or emails? Watching TV? According to research published in the February 2013 issue of the American Journal of Clinical Nutrition, distracted eaters are likely to consume up to 50% more calories. Eating while one is distracted even causes one to eat more in the next food or snack because the mind does not fully record what was eaten during the meal. Consider that your goal is to enjoy the food and nothing else. Just focus on eating. If this sounds very difficult at first, start by making an attempt during dinner. Turn off the TV, iPad and phones while you’re at the table. Relax, eat in small bites, chew carefully and make sure you enjoy your meal consciously. That way, your mind and body will be satisfied and you will consume fewer calories.
- Have you had the balance forgotten? Are you convinced that knowing how much weights will discourage you? If that is the case, you have pietistic, the word we use to describe when you avoid the balance. Some studies have found that when it comes to losing weight, regular weight can help you lose weight. You should not let the number that throws the balance affect your commitment to yourself or your self-esteem. Your balance can be a useful tool to maintain or lose weight. Remember that it is normal to have daily fluctuations in your weight. Do it in the morning, and always remember to use the same scale.
- According to some research, people who struggle the most with their weight are more susceptible to their environment, including pictures of food that can encourage them to eat even when they are not hungry. you are already exposed to so much junk food in real life, do not make things worse by imagining beautiful things that become caloric bombs. Erase the decaying pins and boards and motivate yourself by creating some new healthy foods that will serve as your inspiration.
- When was the last time you thought, DO I really need to drink this? Just by observing your drinking patterns, researchers can tell you if you are at risk of gaining weight in the future. Too many liquid calories are related to obesity and type 2 diabetes. Hydrate with water or seltzer before drinking or drinking other beverages. Try to avoid diet sodas as they increase your craving for additional sweets. Enjoy calorie-free coffee and tea, as they provide you with beneficial antioxidants, but forget about the creamy coffee (with milk) or details like caramel or whipped cream placed on top that can add hundreds of calories.
- Is a calorie a calorie? The truth is that it depends on when it is consumed. Eating bites at night is one of the worst habits. Studies show that people who eat most of their calories at night are more susceptible to being obese compared to adults who consume most of their calories during the day. In fact, the researchers found that eating after 8 pm increases body weight and correlated directly with total daily energy intake, regardless of the time the subjects went to bed or the number of hours they slept. the madness of eating at night. Eat high-fiber foods. Plan ahead for your evening dessert or snack, and avoid aimlessly nibbling on the couch.
- Many fad diets blame carbohydrates for the obesity crisis. The truth is that our bodies really need carbohydrates since they are the main source of energy in our diet. Rather it is when we eat too many crabs that we can be harmed. The important thing is that you choose healthy carbohydrates that add nutrients and fiber to your diet. This means whole grains, vegetables, fruits and beans. Avoid carbohydrates that are easily digested from refined grains such as bakery, sweetened sodas, and other highly processed foods, as these can contribute to weight gain, interfere with weight loss, put you at risk for diabetes and heart.
- You do not have to eat perfectly to lose weight. Those who do frequent diets often adhere to strict all-or-nothing programs that are very restrictive and unrealistic. Eventually, most of us, even those with a strong will power, will succumb. Instead of thinking about a strict diet plan that does not fit with your lifestyle, focus on strategies that you can realistically live with. The way you deal with a bad day, week or month helps you predict your success. Those individuals who can drop a few pounds and maintain their weight loss may be flexible enough to re-establish the pattern of healthy eating.
- Yes, you read well. Studies show that obesity can be contagious in the sense that people within the same social networks share many of the same habits. One particular study found that obesity was 57% higher if a close friend is obese, 40% higher if a sibling is obese, or 37% higher if a partner is obese. We want to accept our friends as they are (regardless of their size), however it is essential to be aware that we can subconsciously be adopting their behaviors. Talk to friends you think might be open to taking healthy behaviors with you. In addition, join a gym or sports club, where you will open the opportunity to meet people who share your desire to be healthy and active.
- Do you swallow your sorrows with food? Maybe you choose to eat snacks at work because you are stressed or bored. Perhaps you eat at night because you are alone. These are situations in which you are not hungry, but you end up dealing with your emotions through food. be aware of your food. Creating awareness by feeding you allows you to be present at the moment, even when you eat. This will help you realize when you are really hungry compared to the times when your emotions may be pushing you. Keeping a journal allows you to express your emotions on paper, is a useful tool to surpass emotional feeding. When you feel like eating to fill your emotions, have a plan in hand to fill the void with something other than food.
- There is no doubt that the sweets we like, we are programmed for it. But some of us are more likely to feel addicted to certain sweet foods or feel like eating. These people are often overweight and tend to satisfy the urge to eat with sweets. eliminates the habit of drinking soda. Sodas and other sugary drinks provide half of all added sugar in the American diet. Also, avoid sugar substitutes (and diet sodas). Calorie-free sweeteners can even trigger sweet food cravings. Check the labels to make sure you are not ingesting too much added sugar from packaged foods. When you have a craving for something sweet, choose foods that are naturally sweet, like fruits!
- If you expect diet foods to do magic in your body to eliminate extra pounds, you’re wrong. Expensive dietary foods, sugar substitutes, reduced fat foods, diet sodas, and other low calorie foods are not necessary to lose weight, and in addition, they are not always associated with successful weight loss. Many studies suggest that sugar substitutes interfere with the body’s natural mechanisms for regulating calorie intake. The best way to lose weight is by eating unprocessed foods, such as fruits, vegetables, whole grains, and lean proteins in moderation. Losing weight and maintaining lost weight requires a commitment to feed you with controlled portions and regular exercise.
- Lack of sleep could be sabotaging your efforts in the fight of weight loss, not enough sleep can actually lead you to gain weight. If one does not sleep enough, the balance of the hormones that generate appetite is affected, increasing the hormone gherkin, in charge of opening the appetite and suppressing the hormone leptin, responsible for making us feel full. So you feel more hungry and you crave fast food calories like carbohydrates and fats. Try to get at least 7-8 hours of sleep each night. Go to bed and get up at the same time each day, even on weekends, holidays and free days. Make your bedroom a pleasant place to sleep. Get curtains that block light, a fan that creates faint sound, or headphones to minimize distractions and get a good sleep.
- Do not have time to dedicate to exercise? Lack of time is the most common explanation that adults give when asked why they do not exercise. The American College of Sports Medicine recommends 150 minutes of moderate-intensity exercise per week. If 20-30 minutes a day sounds like a very big commitment, try to take the stairs instead of the elevator or go for walks during your meal time. Remember, any amount of exercise is always better than being sedentary. While you are gradually doing more than you do today, you are moving forward.
Do you have any of these habits? Are you planning to change them? Leave a comment below, and let us know what you think. Share what you are doing to live a healthier life, and perhaps your experience can inspire others.